Exercise to Increase Hip Bone Density

by
JUDY BRUEN Sept. 11, 2017

Judy Bruen

Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.

Weight-bearing exercises increase hip bone density.

Low bone density increases the risk of developing osteoporosis, a disease that causes bone loss and deterioration. It also makes your hips more susceptible to injury. Weight-bearing exercises for your hips increase bone density and strengthen the hips. While exercise plays a key role in increasing hip bone density, certain lifestyle factors also influence bone density. Talk to your doctor before starting an exercise program.

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Step 1

Aim for four hours of cardio a week.

Aim for four hours of cardio each week and choose weight-bearing exercises, such as hiking, walking, skipping and jogging. Skip exercises, such as swimming and cycling, that are not weight-bearing and will not affect hip bone density. A 2002 study found that women who did four hours of cardio exercise each week lowered their risk of hip fractures by over 40 percent, reports The New York Times.

Step 2

Full body strength training is important.

Do full-body strength-training sessions two or three times a week. Weight-bearing exercises place stress on your muscles and bones, causing an increase in overall bone density.

Step 4

Yoga will improve your balance.

Do balance training exercises during your sessions. Improvements in balance, combined with an increase in bone density, will reduce your chance of falling or injury. Do your lunges with one foot on a step stool, perform one-legged squats or try standing hip extensions. Take a yoga class or do tai chi to improve balance and increase bone density.

Tips

Personal health can affect how much calcium and vitamin D you need daily, so talk with your doctor to determine your specific needs and possible supplementation. Bone mineral density testing determines the health of your bones. Contact your doctor for more information.

Warnings

Talk to your doctor if you have low bone density -- you may need to take certain precautions and avoid high-impact exercises during your workout.